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Plated meal

Chicken Gumbo with Okra & White Rice

  • Low Calorie
  • Meat
  • Chicken

A classic spicy chicken gumbo with okra.

Nutrition Per Portion

  • Calories

    597

  • Carbs

    79.9g

  • Fat

    11.2g

  • Fibre

    6.7g

  • Protein

    41g

  • Sugar

    7.1g

  • 0.0 min

    Bring a pan of water to the boil. Also boil the kettle to make the stock - you will need 500ml of boiling water for each stock cube.

  • 0.5 min

    Roughly chop the onion, red pepper and okra into small peices.

  • 4.0 min

    Finely chop the garlic.

  • 5.0 min

    Halve and juice the lemon. Reserve the correct amount and set aside in the fridge.

  • 6.0 min

    Chop the chicken into bite-sized pieces.

  • 7.5 min

    In a pot, heat the oil over medium-low heat.

  • 8.5 min

    Add the flour to the pan and using a wooden spatula, toss the flour in the oil and stir until it forms a roux.

  • 9.0 min

    Add the onion and season well with salt. Stir well to coat the onion in the flour mixture.

  • 9.5 min

    Add the garlic and continue to cook.

  • 10.0 min

    Season with black pepper and add the bay leaves and thyme.

  • 10.5 min

    Add the vegetable stock and chopped tomatoes and stir consistently to avoid clumping.

  • 11.0 min

    Add the okra, red pepper and kidney beans, turn up the heat to a boil.

  • 11.5 min

    Add rice to the other pan of boiling water and cook until tender. (11mins)

  • 12.0 min

    Reduce the heat once boiled and allow to simmer uncovered until nicely thickened and the okra is tender.

  • 14.0 min

    If it becomes to thick you can add some more water or remaining vegetable stock to thin. If its not as thick as you would like, you can cook it a bit longer.

  • 15.0 min

    Add the chicken and allow to cook in the stew.

  • 20.0 min

    Add the lemon juice and season with salt and pepper.

  • 22.5 min

    Drain the rice and set aside.

  • 24.0 min

    Remove bay leaves and thyme stems.

  • 25.0 min

    Distribute the gumbo among serving bowls.

  • 26.0 min

    Serve with a scoop of rice on each dish.

  • Ingredients

    Chicken Breast

    chopped

    Basmati Rice

    Lemon

    juiced 1/4 lemon juiced per person

    Red Kidney Beans

    Okra

    chopped

    Vegetable Stock

    combine each stock cube with 450-500ml of boiling water. Stir until dissolved. 100ml per person

    Fresh Thyme

    Dried Bay Leaves

    Chopped Tomatoes

    Red Capsicum

    chopped

    Garlic

    finely chopped

    Brown Onion

    chopped

    Plain Flour

    Olive Oil

    1/2 tablespoon per person

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